Sports and Fitness

5 Minute Butt Lifting Workout – Shape Tone Tighten And Lift Your Booty In 5 Minutes

this is fitness blenders five minute button thigh workout in this routine we’re going doing ten different exercises 25 seconds on with a five-second window to move to the next exercise then we’re only going through one round and all these exercises of body weight driven so you’re not going to need any equipment let’s go again start with the first exercise the kneeling leg lifts now start with that left leg first you’re gonna bring that leg up really nice and high keeping that knee bent get a tight squeeze at the top as high as you possibly can without letting that lower back dip you don’t want those hips kick forward and cause that lower back to sway so just make sure you’re focusing on getting that leg as high as you can without letting those hips move nice slow controlled motion bring that knee all the way back down underneath that hip every single time now you’re just got a few seconds left I’m going to switch sides leg nice and slow bring that leg up really nice tight squeeze again try to keep those hips stationary all the same time getting that knee as high as you possibly can remember to keep that knee bent you don’t want to extend that leg out straight tuck that knee back underneath every single time make sure you get it right underneath that hip joint and I’ve got about ten seconds left almost done few more and let it relax go and switch back on to that left leg and we’re gonna do short pulses on this one so bring that knee back up keep it the very top of that range of motion same exact leg motion except you’re only gonna go two or three inches to the very very top of that range just short quick pulse squeezing that but every single time get a nice tight squeeze again make sure you don’t let that back sway just about ten seconds left we’re almost done [Music] side and bring that right leg up squeeze up nice and high short pulses again a very very top of that range of motion just a couple of inches get a nice tight squeeze every single pulse now if you’re feeling this quite a bit in your left hip rather than your right leg that means you’re letting too much of your weight sit back on your leg just shift more of your weight into your right elbow and that should take care of it you’ve got just about 10 seconds left to like switch exercises that leg relax we’re moving to the 45-degree lifts next this is almost the same kind of motion but instead of straight back behind you you want that leg coming off your body about a 45 degree angle so on those knees and elbows bring that left leg out nice tight squeeze again pulses the very top of that range of motion now with the last exercise you had the top of your foot kind of facing back behind you facing down towards the ground with this one you actually want to turn that leg a little bit turn that thigh a little bit so the top of that foot is actually facing more up towards your head now that’s gonna rotate that hip socket and actually get a little bit different spot in that hip let’s go ahead and switch sides where’s the same thing on that opposite leg get that right leg up there nice and high again kind of turning that thigh facing forward just a little bit so the top of that foot is actually facing up towards your head nice tight squeeze just the very very top that range of motion just a few inches now just like with the last exercise you want to focus on keeping that lower back nice and straight across you don’t want to let it dip so only lift that leg as high as you can without letting that lower back dip almost done all right gonna let that leg drop stand up real quick when we’re doing just traditional squats next drop down nice and low you want try to get those thighs as low as possible stick that butt out back behind you try to keep those knees back as far as you can try keep that back nice and flat now even though you’re not using weight above your shoulders you still want to practice a good form by making sure that back stays nice and flat the whole time you’re doing this now as you get tired with these those squats are gonna start getting more and more shallow so you want to keep checking to make sure you’re still going down nice and deep I’ve got squat pulse is left so really be careful on that with this one and drop it down just a few inches the very bottom of that range of motion try to keep those thighs nice and low you want to try to keep those hips going all the way down to parallel with that knee and then up just a couple inches above just keep that range of motion as low as possible just a short little pulse I know it’s gonna be burnin like crazy but try stay down there as low as you can now we’re almost done just a few seconds left keep it going we’ve got bridges next and let that squat pulse relax go and drop it down on the ground as quick as you can feet in nice and close then shove those hips up as high as you can to get a tight squeeze every single time really focusing on trying to get those hips up as high as possible now don’t worry about arching that back in this one because you’re in a supine position you’re not putting as much compression on that spine so it’s okay to go ahead and let it round I just keep pushing those hips up nice and high we’re almost done just a couple seconds left our next exercise is gonna need a swinging bridge it’s me the same exact position go and let those hips drop let them relax for a second bring them right back up and start in so you’re gonna swing it up to the right side swing that hip up really nice and tight then dip it down towards the ground just a few inches off the ground then swing it up to the left or really nice and high then back down again just keep all fitting back and forth when you come up on the left to make sure you’re actually leading with that left hip you want to be a little bit higher on your left side than you are on the right and then every time you come up to the right side you want reverse for that right side of the hip should be a little bit higher than the left side now we’re almost done and let it relax all right good job workout complete you just finished fitness blenders five-minute button thigh workout
Video source: https://www.youtube.com/watch?v=aoGlnGMLE6o

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